This is a 10 minute goodwill guided breathing meditation.
In the first five minutes we're going to bring our attention to the natural sensation of the breath,
Following its flow as it enters and leaves our body.
And then in the second five minutes we're going to wish goodness and peace for ourself,
For our life now and in the future.
And then we're going to turn our attention around to the people in our life,
Those people in our society,
People across the world.
And we're going to wish goodwill upon them as we breathe out.
So we're going to combine this goodwill feeling with our breath to help keep us focused and concentrated.
So please sit in a comfortable position with your back straight,
Shoulders relaxed,
Hands rested in your lap or on your legs.
And just take a few moments just to gather your attention to where you are,
Whatever's happened in the past,
Whatever you need to do later.
You can leave this to one side for this precious time that you have now.
And just start to notice your breath as it comes into your body and as it leaves.
Try to follow its natural flow.
Whatever is happening to our breath,
Try to become aware of it.
Allow yourself to start and wind as you connect with its flow.
Take your time to settle in to this calm space.
Using your breath to heal your body and let go of any tension that has built up.
As you start to connect with the breath,
Just allow your body to relax.
Allow your hands to loosen,
Your shoulders to drop.
Just settling in to the present moment.
Not needing to rush anywhere,
Not needing to do anything,
Any jobs.
Giving yourself this opportunity to become mindful.
Try to notice the entire journey of your breath around your body.
And if you wish as you breathe in,
Just allow your face to loosen.
Even letting a gentle smile come across your face.
All that tension that's built up around the eyes,
The jaw,
The forehead,
Just starts to unravel as we breathe in.
We're starting to become the calm within the storm of this busy world.
Now we are not affected by the stress and the busyness.
We're starting to find our calm.
We deserve to be mindful,
To live our life fully.
We just focus on this blissful sensation of the breath.
Just the inhalation and exhalation.
As we start to settle into our meditation,
We can now add the goodwill element to our practice.
As we breathe in,
We can reflect,
We can think,
May I be well,
May I be present,
May I be peaceful.
We just direct these gentle words,
Gentle thoughts to ourself.
May I find freedom and peace in my life.
Gently focusing on the in- breath,
We direct these thoughts to who we are now and to who will be in the future.
May I be well,
May I be mindful,
May I find peace in my life.
Connecting with that natural in-breath,
We focus.
And then turning our attention outwards,
We consider the people in our life,
The people in our family,
The people in our society and the people across the world.
And we extend this feeling of goodwill to them.
May you be well,
May you be mindful,
May you be peaceful.
And as we breathe out,
We extend these wishes to others.
Focusing on the out-breath now.
May you be well,
May you be mindful,
May you be peaceful.
And then we can start to combine the two practices.
Breathing in,
Generating goodwill towards ourself.
May I be well,
May I be mindful,
May I be peaceful.
Breathing out,
Extending goodwill to others.
May you be well,
May you be mindful,
May you be peaceful.
And as the session comes to a close,
We can reflect on how we can carry this mindful practice,
This goodwill mindful practice into our daily life.
When we rise from our meditation.
Thank you for practicing and have a wonderful day.
